Decided i needed to start an online journal in case someone could give some input on my lifting.
Info:
Height - 6 ft
weight - 265 lbs
maxs:
Squat - 585
deadlift - 545
overhead strict - 230
jerk - 315
clean and press - 290
I’ve done two strongman contests first went done competed in the 264 an under class and tied for first then lost in the tie breaker. my second contest completely bombed didn’t even finish a single event so back to work.
weakness noticed: hamstrings erectors glutes and shoulders (everything needed to be a good strongman 
).
Monday 3/19/12
Standing BTN press
bar x 3
bar and orange bands x 3
95 and orange bands X 1
135 and orange bands x 1
155 and orange bands x miss didn’t even get it off my shoulders
orange bands were looped through each other about hip height so about 55 pounds at the bottom of the lift
Block hi pulls
135 x 3
185 x 3
225 x 1
245 x 1
275 x 1
started about knee hi and tried to pull to above the top of my stomach and above.
don’t remember what i did the rest of the day some kind of shoulder work
side note i don’t have any strongman equipment so alot of gym work. hopefully ill be training with some guys i met at this last comp before to long
Tuesday 3/20/12
Inclines
bar x 5
135 x 3
185 x 3
225 x 1
275 x 1
295 x 1
225 x 8
185 x 15
back was still tired from contest last saturday used this to warm it up and help my overhead.
Snatch grip deads
135 x 3
225 x 3
275 x 3
315 x 1
365 x 1
405 x miss grip fail
225 x 10
really liked these i’m weak at the bottom of my deads and need more grip strength so really liked these
Goodmornings
135 x 10
185 x 10
these felt good should pushed them heavier with some less reps but oh well
chest supported low row
185 x 10
225 x 10
275 x 10
315 x 10
365 x 8
never done these before they were alright hit my back pretty good
pullups
bw x 7 failure once chin couldn’t get above bar
hanging grip holds
bw x 30 secs
see how weak my grip is
cross body hammer curls
50 x 10
60 x 10
70 x 10
strong healthy biceps
good day really liked the exercise choices pushed it semi heavy. thinking back the deads felt good that i probably could have gone with a conv dead and pulled something good but i wanted to work on some weakness
Wednesday 3/21/12
Squat
bar x 5
135 x 3
225 x 3
315 x 3
405 x 1 added soft belt
455 x 1 lower back was not feeling any heavier weight
275 x 12
hyper extensions
bw x 15
red bands x 15
red bands x 15
hang cleans - using kilo bumper plates
50 x 5
60 x 3
70 x 1
80 x 1
90 x 1
100 x 1
105 x miss
105 x 1
60 x 10
push press btn - still using kilo plates
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
Db rows - back to lbs
120 x 10
120 x 10
120 x 25
Time holds on shrug machine
400 x 30secs
Dips
Bw x 12
45 x 12
bw x 12
all and all a good day came down with the flu so see how it goes
Friday 3/23/12
just getting back from having the flu. decided i’d get back to my powerbuilding bill kazmaier like lifting
Front squats
135 x 6
225 x 6
275 x 6
275 x 6
275 x 6
275 x 6
Deadlift with kilo plates
140 x 10
140 x 10
140 x 10
Plate loaded shrug machine
2pps x 40
3pps x 40
4pps x 20
5pps x 20
lat pulldowns
210 x 10
210 x 10
210 x 10
hammer strength chest supported row
3pps x 12
3pps x 12
3pps x 12
hammer curls
70 x 8
70 x 8
70 x 8
barbell curls
95 x 10
135 x 10
95 x10
smith machine calf raises
315 x 25
315 x 25
315 x 25
good day today decent number my weights down from being sick an only having cereal while being sick. need to get used to doing reps again. going this sunday to do strongman lifts gonna be a good day.
Sunday 3/25/12
alright got to go train some events on sunday down with some guys i met at the last contest. it was a great workout worked on form an footing and just the little stuff. didn’t push the weight heavy at all.
Log clean and press
worked up to 230 x 1
dropped down to 140 for 3 x 6
Yolk
370 x 100ft
540 x 100ft
540 x 100ft
370 x 100ft
stones
180 x 4sets x 1
220 x 2sets x 1
tire flip
550 x 5sets x 5
keg carry
160 x 2sets x 100ft
Monday 3/26/12
Lat pulldowns
165 x 12
225 x 10
300 x 3
banded deadlifts
bar orange band x 3
135 orange band x 3
225 orange band x 1
315 orange band x 1
365 orange band x 1 w/straps
405 orange band x 1 w/straps and soft belt
wasn’t trying to work on grip just on explosiveness at the bottom the last set i got it up hit a wall at about knee height and was able to finish it with out hitching after a split second.
hammer strength pulldowns
2pps x 12
2p 25ps x 10
3pps x 8
2pps x 20
barbell rows
135 x 12
185 x 10
225 x 8
v-bar lat pulldown
150 x 10
180 x 10
210 x 8
barbell shrugs double overhand
315 x 6
315 x 10 sec hold
275 x 8
225 x 20
hanging leg raises
3 x 10
did these hanging on the pull up bar without straps for some added grip work.
looks alitte bodybuilderish but thats why its powerbuilding. trying to put size on and increase my endurance and getting strong. i know they say to focus on one thing at a time but i think its possible to do it all.
haven’t been round a computer past few days so.
tuesday 3/27/12
Clean and press
60kg x 6
70kg x 4
80kg x 2
100kg x 1 not strict press
90kg x 2 1 miss
did rest paused on last set. not happy bout the 100kg i’ve done it for three in the past.
Bench
135 x 8
225 x 6
315 x 5 2 1
messin around with rest pause
pushdowns
80 x 10
140 x 11
barbell curls
bar x 10
115 x 10
grip hangs using to of power rack for thick grip
bw x 25sec
thursday 3/29/12
Deadlift
135 x 3
240 x 2
330 x 2
420 x 1
470 x 1
back did not feel good.
lat pull
190 x 8
225 x 5
255 x 5
t-bar row
1plate x 5
2plate x 5
3plate x 11
karwoski shrugs
135 x 8
225 x 10
these were great from Kirk Karwoski. just a high pull to stomach with a thumbless grip for added grip work
reverse pec deck
100 x 10
150 x 12
bent over flies
30 x 12
not recovering like i would like and progressing need to relook at my training schedule.
Saturday 3/31/12
Squat
bar x 2
135 x 2
225 x 2
315 x 10
315 x 10
375 x 2 added inzer belt
435 x 2 belt
495 x 1 belt pissed wanted two
Reverse band squat gray band
545 x 2 belt
reverse band squat black bands
585 x 2 belt
i had started doing some bicep work in between my squat sets starting after the 2 sets at 315. I did 2 sets for 1 set of squat this let me get optimal rest for the squat.
seated hammer curls
35s x 10
40s x 10
45s x 10
barbell curls
115 x 5
115 x 5
115 x 5
DB curls
40s x 8
50s x 8
60s x 8
not very happy bout my squat i had been using knee wraps for a long time when ive gotten to 500 and up so got to build my knees up to heavy weights again.